Monday 10.08.18

864 Strength + Conditioning – Routine is the Enemy. Constantly Varied. 

O God, you are my God; I earnestly search for you. My soul thirsts for you; my whole body longs for you in this parched and weary land where there is no water.
-Psalm 63:1

“A sum can be put right: but only by going back till you find the error and working it afresh from that point, never by simply going on.”
-C.S. Lewis

864 STRONG Community news and upcoming events:

October is Breast Cancer Awareness Month – THINK PINK

Reminder – ALL Saturday WODs are determined by how many are signed up on the whiteboard.
If you sign up – please show up. If you plan on showing up – please sign up. Thank you!

Cars & Coffee – Saturday October 13 from 8:00a.m. – 10:00a.m. at Clinton City Parking Lot across from Main Street Bakery.

Today’s Skill Work – Work on a weakness. Grip Strength. Grip Strength. Grip Strength

Today’s WOD START promptly as a group/on the clock at: 8:00a.m./4:15p.m./5:15p.m./6:15p.m.

Strength – You will have 15 minute to find your 5 RM Deadlift – work up to a set of 5. The clock will start at the scheduled times above for strength.
Our focus today is strength training. Show up. Do hard work, Get stronger. How can we help you reach your goals today?


10 Minutes: 30 Seconds of DUs then AMRAP (reps) in remaining 30 seconds of: Deadlifts (185/135) Score – total number of deadlift completed in 10 minutes.

Please show respect for your fellow CrossFitters by not holding up the workout. Don’t be the person that everyone is waiting on.
Reminder – All WODs start together at the scheduled time as a group on the clock. Be ready to go. Skill work before or after the WOD is highly recommended at 864.
Train Hard/Train Heavy/Train Smart. Thank you for your consideration! We’re proud to be part of your journey today.

Scale based on your strength/fitness level/level of motivation.

RX Movement Standards / Loads and scaling options will be covered before the WOD starts.

A 15 minute AMRAP will not fix a weekend of filling your body with trashy food (useless carbohydrates) Gym = 30% / Nutrition = 70%
#discipline #willpower #goals

Support your community. It’s up to us. #yeahthatclinton

Hard Work Pays Off…
Janice and Jay